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Kettlebell
kickoff Take hold of a kettlebell and give it a swing. This workout will set your muscles on fire! BY DANIELA DEFEO PHOTOGRAPHER: DAVE LAUS
SWEATOMETER WORKOUT TYPE: STRENGTH TRAINING EQUIPMENT: ONE KETTLEBELL
SKILL BUILDING STRENGTH FLEXIBILITY ENDURANCE CARDIO AGILITY
PUSH YOUR LIMITS
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A beneficial fitness tool, kettlebells allow for exercise variety involving compound movements ranging from HIIT circuits to the traditional workout grind. When performed correctly, it's extremely effective for total body strength and conditioning, improving stamina, burning fat, and building muscle. An appropriate workout for any skill level, beginner or advanced— kettlebell training offers results on par with any other fitness equipment used at a gym or at home.
GOBLET SQUAT Main muscle worked: Quadriceps Setup: Stand holding a kettlebell upside down with the bell in front of the chest, handle pointing down. Position your feet in a wide stance. This is your starting position.
Take a whirl at incorporating kettlebells into your workout routine with these six fundamental exercises:
THE KETTLEBELL CIRCUIT Complete one set of each exercise in sequence without rest. At the end of each circuit, rest for 90 seconds–2 minutes. Do three to five circuits in total, depending on your fitness level. To progress, add a rep to each set or reduce the amount of rest you take between rounds. The workout: Duration: 30 minutes Sets: 3–5 Reps: 10–15 Select the appropriate kettlebell weight: Beginner (low activity level) - 6 kg/15 lbs. Intermediate (moderate activity level) - 8 kg/18 lbs. Advanced (high activity level) - 12 kg/26 lbs.
TIP:
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eps, sets and weight R chosen depend on intensity and fitness levels (you can adjust depending how you feel).
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Action: Squat down between your legs, sitting back with your hips until hamstrings are on your calves. Inhale at this portion of the movement. Keep your chest and head up, and back straight. As you begin to rise, exhale while pushing the floor with your heel or middle of foot. Straighten your legs and extend the hips back to the starting position. Repeat for desired repetitions.
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RENEGADE ROW Main muscle worked: Mid-back Setup: Assume a plank position with your feet shoulder-width apart.
Action: Grasp the kettlebell, pull your right arm up and to the side of your rib cage in a row motion; elbow should be pointed up and back. Keep your body stable as you slowly lower the kettlebell back to starting position. Repeat with left hand. This is one repetition.
UPRIGHT ROW WITH TOE POINT Main muscles worked: Shoulders/ Traps/Quadriceps/Calves Setup: Stand with feet positioned shoulder-width apart and hold the kettlebell with both hands, arms extended downwards in front of you. Keep your chest and head up. This is your starting position.
Action: Begin by pulling the kettlebell to your shoulders, raising your elbows and bringing it up just below your chin. Simultaneously, extend your right leg, squeezing into toe point. Lower the kettlebell back down and return leg to starting position. Repeat with left leg. This is one repetition. THANK YOUR BODY FOR ALL IT CAN DO
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OVERHEAD TRICEP EXTENSION Main muscle worked: Triceps Setup: Stand with feet positioned shoulder-width apart and hold the kettlebell with both hands behind your head, elbows pointing forward, bent at 90°. This is your starting position.
Action: From this position, extend at the elbows up in a semi-circular motion, until just before full extension. Lower slowly behind your head until your forearms touch your biceps, returning to starting position.
TIP:
o not allow the elbows to flare out to the sides D when performing this movement.
BICEP CURL Main muscles worked: Biceps Setup: Stand with your feet shoulderwidth apart with the kettlebell held in a supinate grip, palms facing upwards beside your thigh; elbows should be close to the torso.
Action: Curl the kettlebell in a semicircular motion to shoulder level, contracting the biceps as you breathe out. Hold the contracted position for a second as you squeeze the biceps. Slowly bring the kettlebell back to the starting position. Repeat with left hand. This is one repetition.
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PLANK REACH Main muscle worked: Abdominals Setup: Assume a push-up position on the floor with your feet shoulderwidth apart.
Action: Reach with a straight arm and touch the kettlebell situated directly in front of you; the other arm stays stationary, supporting your weight. Keep your body straight at all times ensure a neutral spine and tight core. Bring working arm back to starting position and repeat with left arm. This is one repetition.
Daniela DeFeo is a certified health coach, freelance writer, lifestyle model and extreme sports enthusiast. She aims to inspire healthful, positive change and writes articles on nutrition, health, fitness and lifestyle. P @deevitareflections N @deevitareflect
DO'S
DON'TS
Do warm up – It’s important to take a few minutes prior to your workout to warm up those muscles. Doing so will ensure joint mobility and may reduce the risk of injury.
Don't think it’s a dumbbell – Kettlebells are meant to be moved in multiple directions, activating many muscles groups simultaneously. Dumbbells mimic a curling movement, typically targeting specific muscles.
Do keep good form – Technique is crucial in preventing injury, and essential in getting the most out of a kettlebell workout. Do have control – Pay close attention to balance, coordination, and range of motion. The kettlebell has an off-set center of gravity, so controlling it can be tricky, especially for a beginner. Do have fun – It’s an exciting change from the usual resistance training or cardio routine. A combination of strength, cardio and flexibility, kettlebells offer an all-in-one workout that’ll keep you motivated and add variety to your fitness program.
LISTEN TO YOUR BODY
Don't go too light or heavy – It’s important to know your limits and capabilities. Selecting a weight that’s too light can cheat you of desired results; too heavy can throw off form, causing potential injury. Don't try complex movements, yet – Develop proper technique, understand torque and range of motion before attempting advanced exercises. If you’re a beginner, forgo the complex moves until you’ve mastered some skills. Don't let go – Get comfortable swinging around a kettlebell—how it feels in hand, what it’s like in motion and don’t let go. The last thing you want is a mini cannon ball flying through the air! 53